Doug McGuff: Resistance Exercise

This lecture is part of the IHMC Evening Lecture series.
www.ihmc.us/life/evening_lect...
How Resistance Exercise Will Prevent Disease, Extend Lifespan, Cure Cancer, Save the Economy and Make Humanity Great Again
The average American begins to experience a physical decline that begins as early as their mid-20’s and continues throughout the course of their life, terminating in the final decades of their life in a state of dysfunction and dependence. While this is becoming commonplace, it is certainly not normal. Our ancestors, as well as modern hunter-gatherers experienced a high level of physical functioning and health, that barring injury or infection, continued into advanced age. In this lecture Dr. McGuff will discuss the concept of physiologic head room and discuss the notion of a quality life not just measured in years, but in “area under the curve” based on high physiologic headroom throughout a full lifespan. He will show how a brief and infrequent regimen of high intensity exercise can reverse the diseases of modern civilization and how the new science of myokines (hormone-like substances released by working skeletal muscle) make this possible.
Doug McGuff, MD became interested in exercise at the age of 15 when he first read Arthur Jones’ Nautilus Training Bulletin No. 2. His interest in exercise and biology led him into a career in medicine. In 1989, he graduated from the University of Texas Medical School at San Antonio and went on to train in Emergency Medicine at the University of Arkansas for Medical Sciences at Little Rock where he served as Chief Resident. From there, Dr. McGuff served as Faculty in the Wright State University Emergency Medicine Residency and was a staff Emergency Physician at Wright- Patterson AFB Hospital.
Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug realized a lifelong dream when he opened Ultimate Exercise in November, 1997. Over the past 19 years Dr. McGuff and his instructors have continued to explore the limits of exercise through their personal training clients at Ultimate Exercise.
In addition to his work at Ultimate Exercise, Dr. McGuff is an Emergency Physician for the Prisma Health and is an Assistant Clinical Professor of Emergency Medicine at the University of South Carolina School of Medicine, Greenville. He lives in Seneca, South Carolina with Wendy, his wife of 32 years and their two children, Eric and Madeline.

[@richardsilverberg4295]

Unquestionably one of the least relatively well known brilliant people on you tube .This man has so much to offer!

[@shawnwillis7561]

I watched his 21 convention lecture on yt about 10 years ago and he had the biggest effect on my health. I weighed over 300lbs and tried the conventional way to lose weight and couldn't. After his video, I tried his advice and lost over 100lbs in less than 7 months. Never felt better. I've lost touch on doing the protocol in the past 4 years and gained weight and I'm trying to get back to it. I already know it'll work

[@IntuitiveCoachTheresa]

I could listen to Doug lecture all day. He's definitely the most knowledgeable and eloquent on the subject online today. Such a blessing!

[@jkeee123e]

Absolutely on the money. I am 79 yrso, I only resistance train, 3 times a week, for 2+ hours each time, for probably 20 years. Most exercises I do are taken to failure by the 3rd or 4th set, not super high resistance and I don't isolate muscles. I can't tell you the amazement on people's faces when they ask how old I am, and then I tell them. Most say I look 50ish. Now I know the details of why. You are doing a great service to humanity by disseminating your insights and the latest information. I also do Low carb diet with high fat and mod/high protein diet plus Intermittent fasting along with some supplements. Oh, BTW my health blood tests and markers are to die for. My doctor said after seeing my arterial endothelium thickness test of various parts of my body, that from now on I am treating you as a young man!

[@DonyaLane]

I don't know who you are, but you've inspired me!

[@jameslengjy]

That’s amazing

[@bigfletch8]

Me too jkee, except I only do 1/2 an hour 4 to 5 times a fortnight including max heart rate for 10 minute intervals of 30 sec max with 1 miute recovery on a cross trainer. 1 set of a doz exercises to failure but perfect style . I retired from the gym business after 20 yrs at 46 in West Australia but am about to open a new gym at 70. Life actually DOES get better when you get in harmony with natural laws.

[@thomasarbec7242]

I agree with everything you say. However, 2 hours is too long to work out.

[@bigfletch8]

@@thomasarbec7242 Thats usually a good indication the individual has not grasped the difference between exercise and TRAINING. But even when on maintainence, it takes the same time as productive workout, you just dont " go for it"

[@FINDINGFITNESS101]

I'm now in my 50s. My twin and I have been actively training since we were kids. We both look exceptionally youthful for our age, and can fit into the same clothes from 30 years ago. I am never out of shape, even with modest calisthenics and some cardio. Maintaining lean muscle not only makes you look good, but is the best modality for physical and mental health. It's free for anyone who will partake of it!

[@karltan9461]

What a wonderful wholesome well worded comment!

[@robertb4563]

I love how they put the slides up next to the video of the speaker. Absolutely love it!!

[@micaonyx5301]

I'm 60 and have always worked out since I was in my teens. At 59 I joined a high impact Zumba class and when it was over the instructor thanked me for bringing so much energy to a class full of 20s and 30 something YOUNG ladies. My very fit 25yr old daughter tries to keep up with me. I laugh and tell her one day you'll beat me, but not today, sweetie not today. Working out is the fountain of youth, and it's never too late to start.

[@leonniceday6807]

fountain of youth would be an exaggeration... but it most likely helps you indeed maintain your health for longer (and live longer)

[@normapadro420]

I just exercise to keep mobile, because if I didn't then I would blow up like a balloon. I also get very stiff if I don't move around.

[@katypeternel9605]

When I started to get back in shape at age 42, my motto was and is, "training to be 80!" This video emphasizes my motto to a T!

[@lynnwilliams5432]

Katy Peternel 77 yrs in training to be 100 yrs. Good brain and live in self care! Maybe more..

[@terraflow__bryanburdo4547]

At 63 I feel like I am at my midpoint lol

[@Jibbie49]

Check out the channel izzybarish as Izzy began his home gym in 1979. He's 69 now and still works out. He does it all, Indian clubs, Pilates, Kettlebells, etc.

[@TotalFreedomTTT-pk9st]

@@Jibbie49 I think that is really huge - our 'home gyms' and our local places to be outside - I use a 4 leg walker to stretch out where I work out - my running is only possible if I stretch my upper thighs As we age we should have more and more helpful equipment and methods and always enough so we feel 'good' and have the drive to do it - I don't like 'pushing me' anymore - I'd rather be 'pulled' by want - so tools and equipment and nice outdoor places all for the better

[@richardmalone3172]

I just knew that I was doing something right. Lifting weights for 40 years. Workout for an hour three or four times a week keeping my heart rate and breathing reasonably high. Friends told me so many times, 'you're crazy, you'll drop dead'. But I've always felt great so I never listened to them and now they are getting old while I still walk around tall and straight like a 30 year old.

[@jameslengjy]

That's amazing. Being a 26 years old only exercising with lifting weights focusing primary on building muscle, over the past 7 years, I've found that my heart rate is as low as those who occasionally run marathons. But my advantage is having more control over my body with more skeletal muscles. The problem these days are the people like your friends, and that includes my parents and elderly family members reducing their movement with the reason that they are 'old' and seeing them being frail and having trouble doing everyday tasks really sucks.

[@spockboy]

Good for you bro!

[@pressrepeat2000]

Great. How’s your blood pressure btw?

[@kidbrag7188]

leave normalcy behind.

[@Simonet1309]

59 years old. Lifting 3-4 times a week and have done for years. People generally think I’m in my 40s. I do not intend to stop. When people say to me, “ I don’t know why you do it?”, I reply, “I don’t know why you don’t!”

[@yardape99]

There's a 93 year old woman that started doing resistance training at my gym. If that isn't a motivator for anyone at my club, I don't know what is.

[@RiDankulous]

Does she say to the guys 'Do you even lift, bro?'

[@davidharcot220]

Not truth

[@davidharcot220]

@@yardape99 thanks I had a look at it holding a kilo dumbbell a lot stronger than me lol

[@mimiedwards7791]

Omg this is incredible!! Hugely grateful to you sir. I’m 58 and post menopausal. I lift 70 kgs and leg press 120 kgs. Go Me!!! And it’s only been two years since I lifted anything more than a posh handbag

[@NikoHL]

Mimi that's great. Do you go to a Gym or do you have Yr own equipment?

[@NikoHL]

@M Lee You are Rude M Lee. Plenty are interested. Get a life and stop abusing women.

[@Tawadeb]

Wow

[@donnahelps5680]

Hi Mimi! I’m inspired by your comments and hope you’re still powering on.

[@mimiedwards7791]

Oh I go to a budget gym nearby

[@lgharris1521]

Thank you for this video. It came at a crucial time in my life. I used to do all resistance training and got out of it in my 50’s . It’s the fountain of youth. Just started again and I see muscle memory! So excited! I’m 65

[@htaehlane5868]

58 and have been following a ketogenic lifestyle coupled with IF (16/8 & OMAD alternating days) for the past year. I have started exercising again and recently bought a 50lb kettle bell to keep in my office for daily resistance exercise - I try to get up every hour and do a set of reps. Have lost 60+ lbs and maintained for the past 6 months, HAIC normalized, BP perfect - feel and look better at 58 than 28. Thanks for the info - will continue to increase the resistance training!

[@arberhoti]

Awesome!

[@profd65]

Keto is moronic. It's a totally unhealthy diet.

[@htaehlane5868]

profd65 results speak for themselves - what’s moronic is blindly following the dietary advice that has gotten us fatter and sicker for the past 50+ years

[@htaehlane5868]

profd65 ..and BTW spoken like a true moron - do you care to support your statement with any evidence? If not please “eat less and move your ass more and out of here...”

[@profd65]

@@htaehlane5868 Who advised you to eat until you're fat and sick? Who advised you to eat lots of Taco Bell and donuts and Doritos? Sorry dude, you were never given that advice. I can guarantee that you didn't get fat and sick from eating too much organic fruit and vegetables. You want evidence that stuffing your face with animal fat is unhealthy? Have you been awake the last fifty years? Get your cholesterol checked, you stupid fuck.

[@doyen101]

Instructive for us who are pushing 70 but love resistance training.

[@marceloribeirosimoes8959]

I've been studying this, too. And have been talking to my wife exactly that- we all should have 6 pack without any effort to have it. Because we all would need to get up, cut some trees, hunt, etc..

[@sherlynpatterson4304]

Thank you for realizing people with different disabilities need a gym to go to even if it's just for a seated stretch exercises.

[@jmwaldabe]

Great talk Doug...and you don't suck at communicating your great knowledge of proper exercise!

[@carpediemjonah8110]

Your beautifully detailed clinical evidence for resistance training and your guidelines regarding the best manner in which to execute it, confirm to me at age 75, that I can keep doing what I enjoy doing so much -- resistance training, dry saunas [ which also stimulates BDNF ], and intermittent fasting. I am one of the rare "old men " in the gym. Where are my peers? I recently, experimented with a cryotherapy sessions at a doctors office. Loved it. I read David Sinclair’s book. I also read and follow the general diet protocol found in Dr Joel Fuhrman’s “Eat To Live for Health & Longevity.”

[@lizzijansen6527]

carpe diem jonah They are all in The Villages in Florida.

[@jdlc903]

Do you have hypertrophy aesthetics?

[@carpediemjonah8110]

@@jdlc903 My goal is not hypertrophy. My goal is functional health. SO I can take of my property which involves some heavy lifting, and enjoy hiking with the grand kids.

[@carpediemjonah8110]

@@lizzijansen6527 LOL

[@ketohack]

Thank you so much, Doug! I was inspired a year ago by your HIT protocol when I was just introduced to the keto world. And have been doing weight training consistently since. I just checked my training notes and found out that my strength is 2.5x compared to one year ago! You are right about the 40% threshold: once I see the progress, I cannot stop. I have never been consistent with my exercise over the past 30 years, and now it's becoming a natural part of myself.

[@eileenpatterson6937]

This was sent to me by Chef Susan Teton and I am beyond grateful to her for this! I am super-psyched to start resistance exercise now! What a gift, to get this information now.

[@todddavis8752]

Truly enjoyed the lecture; in particular, the role strength training plays in optimizing and maintaining a youthful like physiology as we age. Thank You very much!

[@garzascreek]

Although Doug McGuff has been doing this same lecture for several years now, the Q&A sessions are always different and always enlightening. He is at his best when being extemporaneous.

[@orenzeshani]

I started doing serious resistance training at the age of about 53. The results are amazing. And understanding that preserving skeletal muscle mass is critical for my health as I get older was my main motivation. So I can testify that this is true.

[@VoIPPortland]

Hunter/Gatherers also have another common denominator. They were intermittent fasting as food was only available weekly or extended times. Resistance training + proper diet (NO SUGARS!) + not eating '3-5 meals' a day. Understanding insulin resistance (see Dr Fung, Dr Berg videos).

[@tadbubs]

Holy CRAP! This was an incredibly super, succinct, and straight-up presentation. I so want to spread this message and treatment I'm about to crap my pants. Not being a medical-geek (I applaud all med-megicians) I was a bit overwhelmed by the science terms. But, overall I got it. With that, I have jumped 100% in my understanding and desire to quash myths I'd been driving and encouraging. I have now seen the light. Thank you TheIHMC for hosting and huge thanks to Dr. McGuff for igniting a movement that needs to flush our aging society. Wow!

[@TotalFreedomTTT-pk9st]

Positive Attitude successfully transmitted !!!

[@DonyaLane]

About halfway though this video, I paused it and went to the gym. Did my HIIT training on the treadmill and then leg workout on machines. (I spent the weekend in a car, driving 4.5 hours each day, and I feel like crap for it!) Then I came home and watched the rest of this lecture. This totally inspired me!

[@markgood7814]

How did you do a HIT routine on a treadmill ?

[@DonyaLane]

@@markgood7814 , you control the treadmill pace with manual controls and monitor your HR per interval.

[@144Donn]

The Dr certainly knows his stuff! I will have to make the good Dr another one of my youtube health heros!

[@mariaitaliano9104]

I just want Doug to know that Have started resistance exercise at age 63, and I call it the McGuff Protocol:-) So grateful to you Dr. McGuff for a very direct, informative and highly accessible lecture. I am a McGuff groupie for sure. Blessings to you Sir! xx

[@felipearbustopotd]

Injury then rehabilitation over 32 months, made me morph over to performing in a way, that keeps the muscle under constant tension and it is getting me results like never before. Pull up, as one example. 5 seconds up. 5 seconds hold at the top Then 20 seconds, if not longer when lowering for completion. I then hold for another 5 seconds fully stretched out, before I dismount. That is usually done wearing a weighted vest. The above method of training is done daily, which covers the whole body. No isolation, all are compound movements. No gym visitation is needed, but I do miss going to failure using the leg press. Recovery seems to be there, as I am able to see results Thank you for uploading and sharing.

[@LibertarianJRT]

Body By Science is one of my favorite books.

[@matthewowen4219]

I have been resistance training sence 1967 age 12. I do 3 intense resistance training workouts a week, machines, pulleys, free weights , bands too. 5 foot 9 180 about 12% bodyfat . Walking 3- 4 miles daily with my Chesapeake Bay retriever dog. 4 other days cybex gliding machine 30 minutes followed by concept rower 10 minutes higher intensity. Arms near 17. Age almost 68. I love hard physical work. Excellent lecture

[@deepuls545]

This is an excellent lecture especially around 20 minutes in when Dr. Mcguff explains Myokines. Listen all the way through - this is gold.

[@jonathanziegler8126]

Nothing was like the Nautilus when it appeared in the late 70's, early 80's.

[@LoveFix2558]

Much needed message! I’ve been lifting for 42 years in a very committed way and at age 61 I feel great and have no need for medications as all my blood markers are in the healthy range + average blood pressure of 110/76. I’m fortunate in that I love working out!

[@shabirvalli8646]

temenos58 I’m fortunate too that I really love working out! That makes two us and that’s a huge huge blessing! I actually feel excited and look forward to my training- how cool is that?

[@carnivorehitman]

This is one of your best talks, Doug! Thank you very much (organisers) for sharing!

[@jermainerace4156]

"All you have to do is take a trip to Walmart.." Preach brother. Also, the bit about going slower to get even stronger can help people get over plateaus. Simply do what you're stuck at, but as slowly as you can. Adds a little more progression into a progression if it's needed.

[@carolynbailey4530]

Your presentation took about 15 different presentations I’ve watched so far and put them into a easy to understand, condensed version that I felt comfortable sharing with my teenagers. Thank you so much for this.

[@exploitedfight8081]

Amazing speaker! "Immobilize and overfeed"😭 so true

[@johnstewartvet]

Great Information beautifully told. A must watch for every policymaker and politician working towards having a national healthcare system not a sick care system

[@jb-qu7sh]

lovely to watch this video, I cant help feeling that people don't realise that living too comfortably is detrimental. You have to feel hungry, cold, tired, stressed and pain from time to time. Modern middle class lifestyles at your peril!

[@henryklevemann]

voluntary hardship, that's where character is born

[@jaymevogl5089]

Thanks so much for shedding light on the pharmaceutical merry go round

[@dragonchr15]

"What age would I be if I didn't know my age." Beautiful....

[@LoveFix2558]

SD you would be the age of a cabbage

[@alphacause]

Based on what Dr. Doug McGuff states (13:50 - 13:57) he is 57 years of age. Talk about practicing what you preach. Despite having a suit on, you can tell this guy is jacked. He has no double chin or puffy cheeks that are the hallmark of aging in the western world. Very few guys in their late 50s can make that claim.

[@tomjones2348]

Brilliant presentation!

[@martycoyle1963]

This is sooo true! HIT is the best way to go for any body type.I teach and recommend it. I have been doing it for 30+ yrs. I have some different ideas and techniques but none the less,IT IS HIT! Doable and proven results.

[@suzeq2b]

This is an awesome talk. This guy is great.

[@fourftr]

This was excellent!! I have heard of Dr McGuff name but never actually listened to him. Glad I stumbled on this video 👏 Thanks for posting it

[@ianmccrae3391]

just watched this video,and it means a lot to me as im losing all my muscles and strengh,,,,,i feel dead,,,,plus i have just got psoriasis and start of arthritis in left hand,,immune system down,,,,,this training could get me back to feeling alive?,,,,,,,,,,,,as life is not good at the mo,!!

[@Angel_Dinev]

Great lecture regarding crucial importance of resistance training for better overall health! Thanks! 🙏

[@ABAdams]

Agree 1,000 % I'm 70 yo and have been working out since I was 25, after being a ski racer and cyclist since high school. Jack Lalanne, one of the first fitness gurus, said; never mind all the fancy stuff, just get your waist back to what it was when you were in high school. Santa Claus brought me a Freemotion dual cable cross machine for Christmas this year. Love it! I'm doing 2 full body workouts split into 4 sessions every week. Using my rowing machine a couple times a week. Riding bikes and skiing, all over the world This week, I'm on a bus tour of Newfoundland, that my wife booked, with a bunch of fat people who can hardly walk Never gonna do that again! 😆😎

[@4862cjc]

Thank you for sharing! I love Jack LaLanne!

[@shelly5596]

Awesome lecture. Thank you for sharing.

[@WaterTribeTrader]

I have the fatigue kind of Parkinson’s. This workout dug me out of a hole i had dug fir myself by pushing myself to walk, cycle and do small weights in an hour-long workout. It not only preserves my energy, but has aerobic conditioning benefits, and brain regeneration effects.

[@lloydgerster15]

Do what does not destroy your joints smooth slow intense exercise. Eat like your ancestors 300,000 years ago ...end of message !

[@dyvetex]

Dr. Doug Mcguff is my Guru. I am a Keen Alpine skieer and I have always had problems with my quads fatigued. Now after folllowed Dr.Dougs Mcguffs protocol, all of this issuess has disapeared. To make it short; my leg muscels has increased, in very short time.

[@LukeJTerry]

This is brilliant, and love that Art Devaney helped come up with this!

[@wadepatton2433]

I needed this kick in the pants to get back going. I lost 30 pounds (without workingout) and got back fit looking, I was when I trained on the bike. All I did was change to WFPB. Now I need to work out to take best advantage of my improved systems.

[@dennisng3465]

40:42 Great explanation. Summary: When LDL is HIGH the doctor wants to give you statin. It is like "HIGH number cop cars on the road" so you lower the cop cars? No. Crime will still be high. LDL HDL or cholesterol is going to patch up the inflammation, hence it is HIGH in the BLOOD STREAM. They are not the criminal. They are going after the crime scene. So what happens when you lower them down by statin drugs? YES - you got it, crime getting more yet being misreported that all is fine by cholesterol reports.

[@RiDankulous]

I'm 50 and went whole food-plant based, so I have the food part down for 3 years now. I lowered my total cholesterol from 210 to 124 and LDL from 120 to 65, which was why I did the program. Off blood pressure med and heart rate control and both are normal. lost 50 lb. Like Clarence Bass' diet, as the good doctor mentions, the whole food-plant based program is completely devoid of processed foods. As a part of my health improvement, I am strength training now: body weight at first. I weigh 140 lb so I'm light now and that helps with several body-weight exercises. It's easy to do handstands, and I will eventually do the handstand pushups to work on the trapezoids. however, I have three primary exercises and they hit all the major muscles in the body. Handstand, L-sit and Bulgarian split squat. I have some other exercises.

[@bkucinschi]

Joe, I had a similar experience with whole food plant based lifestyle. It is good for people to know you can do very well on WFPB and also do strength training WITHOUT going to Paleo diets.

[@wheelerdealer2105]

I agree Gazascreek Dr McGuff has me motivated to adopt his methods. He makes a much better case for the slow reps to failure method than I’ve seen in the past.

[@swimfit57]

Great talk !

[@2piecesofwood1pieceofrope]

This is one of the most informative videos on fitness I’ve seen. I’ve seen…a lot!!

[@tjf7101]

Would be interesting to hear what resistance training does for NAD production. Especially as compared to nicotinamide derivatives

[@sdjohnston67]

So important! For a great book on this exact subject, see "The Barbell Prescription: Strength Training for Life After 40." Very much supporting everything said here.

[@MarAgt]

Outstanding Lecture

[@MrDtempest]

After trying HIT for a while and not making progress, I reread Nautilus Training Principles and came across Arthur Jones experience where he cut back his training substantially, and began making progress. So I looked at my weekly routine, which was bare bones, and realized I could cut back the intensity. As long as I continued to get strong, I’d get more muscular. And that’s what I did. Instead of going to failure and being, I would do just one work set (after warm ups), and in that work set, I would stop just shy of failure, to the point I might have been able to do one more rep. Anyway, I started making progress again. And I stopped feeling so beat up and tired all the time. I actually looked forward to my workout and occasionally would go to failure if I was feeling particularly strong and energetic. The key is to get strong in whichever lifts or exercises you use. If you get strong, you’ll get more muscular. If you train to failure and enjoy it, and can recover quickly, it’s an excellent method, probably the best. But as I’ve found, you don’t have to go to failure and it’s probably better if you only occasionally go to failure.

[@TheHagestol]

Dr. McGuff, you're a role model.Thanks for the presentation and wisdom. Nice fitting suit too!

[@dr.dougmcguff3674]

I turn 58 next month.

[@mikefox3939]

Great talk thank you so much. I think I'll renew my gym membership that I cancelled a year ago

[@1MeanWolverine]

I am so bummed! I didn’t know he was here! Ugh Wouldn’t have missed him.

[@RiDankulous]

This is very inspiring, thank you! I'm glad to hear that of those elderly that choose to strength train, there is huge benefit and doubling of strength. I'm 50 but still muscle gain rate and rate even at this age is going down from what it could be, at least the conventional wisdom says. I used the Scooby muscle calculator. He's not a scientist but has some references. The average person my age can gain 5 pounds of muscle in a year according to that and moderate (not hardcore) strength training. I will quit if I try hardcore so moderate it is.

[@BRM101]

Gotta love Doug awesome 👍

[@kencarey3477]

I'm 63 years old. Doing starting strength intermediate by Mark Rippeto. This program quickly increases your total body strength

[@Godfather48hrs]

I am so Totally Impressed!🖤🖤

[@murphyrp01]

Enjoyed the focus on strength training.

[@mohamedakachat3737]

thank you so much , excellent .

[@DrCastanet]

My story is similar to McGuff's. At age 13 I started weight-training, and had the same epiphany. Weight training is the closest thing, extant, to a panacea, for all that ails anyone. The reason is that it exploits the evolutionary potential for superior adaptation. It is magic!

[@DavidD-cd9em]

You gotta love this guy

[@charleslemagne202]

12:19 How old would you be If you didn't know how old you was? 14:56 What's normal ist no longer common (anymore): Clarence Bass, photographed at age 75, currently 83 His training regimen is: - one high intensity strenght training session per week that lasts less than 30 minutes - one high intensity interval aerobic workout per week that lasts less than 9 minutes - a diet completely devoid of processed foods cleantechcentral.com/clarence-bass-bodybuilding-and-fitness-home-page/ 16:22 Normal: What aging looks like normally: aborigine hunter-gatherer 16:55 What's now common is not normal at all 56:51 Overview of Benefits of Resistance Exercices 3 Questions 57:50 Question 1: Chronic Inflamation, dead cells, balancing mTor and AMPK 1:02:20 Question 2: High Intensity (Interval) Training 1:05:30 Question 3: Children

[@blkbbw8295]

So is it the higher the muscle mass the longer the longevity? This is very interesting to me because both my parents have had strokes (my mother in her 60’s & my dad in his 70’s) & I’ve also been hearing a lot that the elderly actually needs more protein than usual. And that a Carnivore diet can actually build back muscle mass without exercise! Which I find very interesting too.

[@magma9138]

On the money. Thank you!

[@c-p1976]

The greatest gift I've received in life is not being "food" motivated. I've always been more physical - love running, skiing, lifting weights, etc. I'm turning 55 tomorrow and feel like I'm in my 20's! The sad part is my family is obese and they don't exercise. It horrible watching them suffer, but I've learned that you cannot live other people's lives for them - but it's still VERY SAD to watch!! Heartbreaking!

[@exploitedfight8081]

Happy birthday!!!

[@carmencruz3770]

How and what did you learn about not being food motivated. That’s what I want to learn and change.

[@dragonchr15]

Lifting weight is the fountain of youth. Everyone should learn how to perform the "big five" barbell lifts.

[@askaboutRudyV]

@Tech Tacho He sounds like Rip, my squats are better now thanks to Rippetoe.

[@kristinemeints]

This is great.

[@DrCastanet]

Weight training requires character, hence will never be popular. Most of us are dead men walking.

[@VoIPPortland]

Exactly. Character and Discipline. Most are sorely lacking.

[@kidbrag7188]

going 49 here with normal BP, normal 2 echo result. Have a thick heart from training with weights and active lifestyle w/c my cardiologist says a good thing. Eat mostly veggies, and fish but eat and drink garbage food too once in a while to enjoy life. But planning to be vegan in the future. My peers are in meds for maintenance of their bld pressure while I take supplements for maintenance of my arteries.

[@MEDStrengthAsheville]

Good presentation. I'll add that Modern Isometrics does all that blood flow restriction does without the bands and with the advantage of data to accurately report force output. This accurate reporting of force output allows for proper management of progression. Takes out the inherent variability dynamic resistance training contains.

[@garzascreek]

In McGuff's book _Body by Science, his co-author presents isometrics as a method to tweak the routine, especially if a sticking point or a plateau has been reached. What method of measuring the force output do you use?

[@marcusconway4]

I started lifting weights as a skinny weak 18 year old after a guy called Precious McKenzie asked me to join the gym. He was a gold medalist weight lifter at 3 Commonwealth games. Best decision I ever made. I don’t get the flu and always feel good after I’ve worked out. Interesting about myokine signaling.

[@spaceghost8995]

You probably cannot outlift macaroni, cereals, soda and donuts. Of course our diet is also vital.

[@bjtucker5]

This is so true. I noticed that after 40. Things slow down and you have to stay ahead

[@primafacie5029]

Big fan of his

[@markmcla]

How closely does the Horvath Clock correlate to your slide on muscle area vs age? Can the Horvath Clock distinguish between someone who has trained throughout their life and someone who has never trained? -I would guess that your slide on muscle area vs age would be one of the best predictors of someone's lifespan. Anyway, thanks for sharing your thoughts. I really enjoyed your talk. Dr. McGuff, you are a thoughtful and inspiring man!

[@1eingram]

Dr McGuff, I'd like to know more about the role of cytokines in high intensity resistance training.

[@LZarbetski]

Where o Where does Dr McGuff actually talk about what exercises we should be doing? I find mostly talking videos - any that we can devise a workout to?

[@nicholashall3479]

He wrote a book named Body by Science. It's 5 exercises and takes about 15 minutes once per week. You can google "Body by Science" and find some videos of the exercises. I do it and it absolutely works.

[@ginnylorenz5265]

Yes!! My question, too.

[@ginnylorenz5265]

@@nicholashall3479 Thank you so much!!! Best wishes from a determined 77 year old lady in San Diego.

[@garzascreek]

He actually demonstrates his once a week program using weight machines. kzbin.info/www/bejne/fIfLmZV5apaSac0 Note the speed of movement, breathing technique, one set until failure, and total elapsed time (10 minutes in his case) involved per weekly workout. I do an at home version using body weight with a pull-up/bar dip station (with stool to control actual resistance) along with slow pushups and dumbbell presses and squats. As he says, the exact method isn't critical as long as the principals of controlled movement, high intensity, and long recovery periods are maintained. It is a bit more difficult trying to do it on one's one because of the intensity. The body is screaming quit now! Just have to soldier on knowing it is only once per week.

[@stilllearning7434]

@@nicholashall3479 Thank you, kind sir, from a 75 yr from San Diego.

[@tommy92660]

Thanx

[@kamw8860]

21:00 immobilise and overfeed 21:50 10 biomarkers

[@ant7936]

How did you feel the day after your ARX demo workout, Doug?

[@annfla10]

i think my varicose veins and capillaries have diminished from resistance training.

[@CUBEOFSIX]

That is most likely due to your diet, and lifestyle. Consider a carnivore diet, get more sunshine if you’re not, and earth yourself more (barefoot walking or grounding).

[@nyreekrikorian]

I just turned 54. Although I dance and am fairly active, I haven't done HIIT or strength training in a while and feel the worst shape I've ever been. I am (re)starting weight lifting today (right now). Any KZbin videos out there on super slow lifting routine?? TIA

[@thewayofthemasseuse2697]

Get in the sauna often. Look up info on lymph.

[@garzascreek]

See his demo video of a ten minute weekly routine: kzbin.info/www/bejne/fIfLmZV5apaSac0

[@donnahelps5680]

Plenty of KZbin vids on HIT (not HIIT). Dr Doug has his own YT channel. Also Drew Baye, Jay Vincent, lots to look at! Good luck 😉

[@narcisochavez9392]

what is common changes and what is normal changes, could humans evolve so that they thrive in a diet high on process foods? which evolutionary path would be better for the species as a whole? I feel like every cell in your body is a different age but we assume we are one age

[@lewicypher1912]

how do you define resistance exercise, specifically. ie reps, sets, ?%1RM . work/rest etc, also intervals. what length 20-30s? 3-4min? again work/rest ratio., reps? MLTT or VO2 max or LT levels as % of HRmax ... more about diet, what and when to eat it. esp in aging athletes. very interesting talk tho'

[@garzascreek]

All those details are covered in the book he co-wrote: _Body by Science._ Definitely worth checking out.

[@yagatov]

@@garzascreek TRUE! Read "Body by Science!" Excellent book.

[@brucehutchinson9527]

Doug McGuff: It provides more inside putting things together. One topic is what kind of exercise to do HIIT( high-intensity interval training) and resistance training( weightlifting ).

[@sjr7822]

Remember the 90-pound weakling ads? Search Charles Atlas that couldn't get the body he wanted from barbells, he studied the animals and applied a form of resistance exercises that he later marketed as dynamic tension bodybuilding course He had about the same measurements in his later years as he did when young

[@sjr7822]

@Greg Pettis I don't know where you get 'completely' opposite. This is resistance training is the bottom line made popular by Charles Atlas

[@weedote1]

I just wonder , has science corrected one of the statements in the book, since it was published more than 10 years ago

[@kavyagupta4646]

Starting strength mark ripottes is an excellent teacher

[@tomburroughes9834]

Agreed. I think barbell training, as explained by Mark Rippetoe, is superior because it engages all the muscle groups in one go and uses the natural range of motion of the body. I am sure that using machines can help a lot, as can any sort of heavy resistance training, but my reading of the literature suggest to me that using barbells, with some assistance exercises, is best. It is not always easy in a gym to use the squat rack, unfortunately, so I also use machines if I have to.

[@wheelerdealer2105]

You speak my language Doctor. 81 and 2 hours x 4 per week. I’ve seen no one my age on the pull up bar at my gym. Not to say there are none that can do it. Thank you

[@henryklevemann]

thank You for the motivation to keep on training! im only 53, and one of the few users of the pull-up bar

[@wheelerdealer2105]

@@henryklevemann Thanks.

[@garzascreek]

Obviously you are doing something right, but McDuff might say the eight hours a week you spend training is unnecessary if not excessive.